WEEK 5 | DAY 1 LOWER BODY 2240120

WEEK 5 | DAY 1 LOWER BODY 2240120

Week 5, Day 1 - Lower Body Focus:

1. Squats:

  • 75% of 1RM x 5 reps
  • 85% of 1RM x 3 reps
  • 95% of 1RM x As Many Reps As Possible (AMRAP)
  • 3 sets x 3 reps at 80% of 1RM

2. Auxiliary Lifts:

  • Opposite Style Deadlift - 3 sets x 6-8 reps: Engage your muscles with opposite style deadlifts. Focus on maintaining proper form and controlled movements throughout each set.

  • Back Extension or Reverse Hyper - 3 sets x 10 reps: Strengthen your lower back with back extensions or reverse hypers. Choose the variation that suits your preferences and equipment availability.

  • Bulgarian Split Squats - 3 sets x 6 reps each leg: Target your legs unilaterally with Bulgarian split squats. Keep a stable stance and focus on controlled movements.

3. Finisher:

  • Side Plank Rotations - 3 sets x 10 reps each side: Elevate your core workout by transitioning from plank rotations to side plank rotations. Rotate your torso to switch between side planks, engaging your obliques.

  • Banded Hamstring Curls - 3 sets x 30 reps: Target your hamstrings with banded hamstring curls. Use a resistance band to add intensity to this finishing exercise.

This Week 5 lower body workout is designed to challenge your strength and endurance. Remember to adjust weights according to your abilities, and focus on maintaining proper form throughout each exercise. Stay committed and push yourself towards achieving your fitness goals!


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